Boost cardiovascular health

Women who walk 2,5 hours per week (about 21 minutes daily) can reduce their risk of heart disease. This exercise also lowers the risk of cholesterol imbalance, obesity, and diabetes. Walking is an inexpensive, easy-to-perform, low-risk exercise that allows women to actively manage their health.

Support bone and muscle protection

Walking is a weight-bearing activity that helps maintain bone density. Menopausal women experience rapid bone loss due to a sudden decrease in estrogen, a hormone crucial for bone formation and protection.

Postmenopausal women who regularly maintain this habit slow bone loss in their legs and reduce fracture risk. Walking also tones muscles, especially in the legs and core, increasing strength without stressing joints. This is beneficial for those not ready for or uninterested in high-intensity exercises.

Reduce chronic disease risk

Moderate-intensity walking is linked to a reduced risk of type 2 diabetes, cancer, and high blood pressure. Regular walkers can stabilize blood sugar levels, maintain healthy cholesterol, and boost their immune system.

Improve mental health

Walking also improves mood by stimulating the release of endorphins, reducing stress and anxiety, enhancing emotional well-being, and promoting good sleep.

Women who exercise infrequently should dedicate 10-15 minutes to walking after meals or complete three 20-minute sessions per week, gradually increasing the duration. Women can aim for 4.000 to 7.000 steps daily. As the body adapts to daily activity, walking faster can further boost cardiovascular health and metabolism.

Walking in parks, green spaces, or tree-lined paths can improve mood and reduce stress more effectively than indoor workouts. Walking with friends or in groups also increases motivation.

Beyond regular walking, women should incorporate short strength and balance exercises using weights or resistance bands to protect bones and muscles.

Le Nguyen (According to Times of India)